A FODMAPS elimination phase might look something like this…
Breakfast:
Oats with banana and nutbutter
Quinoa with strawberries and sweet cashew sauce
Quinoa granola with almond milk
Millet toast with cashew spread
Savory corn grits with nutritional yeast “cheese” sauce
Tofu scramble on a GF tortilla
PB&J bagel (Udi’s bagels are GF and yummy)
GF cereal/granola (to name a few: Arrowhead Mills’ puffed amaranth/millet, 365 Organic Cocoa Rice Crisps, Love Grown granola)
Snacks:
Trail mix with nuts, rice/oat cereal, carob chips, raisins
Mary’s Gone Crackers with cashew dip
Corn chips with guacamole and/or salsa
Fresh fruit (bananas, citrus, and berries)
Fresh veggies (carrots, cucumber, snap peas, bell peppers)
more fodmaps friendly snacks here
Lunch/Dinner:
Nut/oat based veggie burger
Rice pasta with faux-mage sauce
Quinoa with veggies and creamy dijon cashew sauce
Oat noodles with Thai tofu sauté
Curry brown rice
Kale salad with seitan *no fodmaps seitan recipe coming soon
Dessert:
Dark chocolate and candied ginger
Berries with coconut ice cream
Fruit cobbler
MORE RECIPES TO COME!!
*As you’d expect, there are sources of hidden FODMAPs in any processed/packaged item so be a responsible consumer and READ INGREDIENT LABELS. There are wheat/gluten free cereals made with inulin and there are corn tortillas that have wheat so do your homework.
I have heard avocado is a problem (saw it in the picture).
Also, with desserts, isn’t coconut milk a problem? So that would mean no coconut ice cream. Better to stick with Rice milk ice cream? (even though not as tasty).
Posted by bobcat | January 31, 2012, 6:11 pmAvocado is fine in small amounts (the Monash University booklet lists 1/4 of an avocado as the serving size). Coconut products have been deemed suitable by the Monash University researchers, where most of this research is being done. Coconut water is the only one to really watch out for, as it should be treated as any other juice (less than 125 mL a serve). Some people may react to coconut, but it would be because of the fat or some other thing in the coconut that bothers them, as many IBS sufferers have to watch their fat intake to keep symptoms at bay.
Posted by saraheclement | January 31, 2012, 11:41 pmthanks for chiming in sarah.
i have never had any issues w avocado even though they are considered a polyol.
i also read on patsy’s site that coconut in most forms has been deemed fodmaps friendly (except for actual coconut “meat”). i really only use it as oil, butter, and dried (unsweetened) so i cant comment on my reaction to coconut water.
Posted by elise | February 1, 2012, 5:48 amNatalie Nott addressed this on her blog today! http://www.lowfodmap.com/c%E2%80%99s-%E2%80%93-fodmap/
Posted by saraheclement | February 1, 2012, 10:39 pmElise, this is great! I am so glad you’re providing no meat options for the FODMAP followers
I just got Sue Shepherd’s new book, Food Intolerance Management Plan, and was pleased to see it had both a vegetarian and vegan menu plan in it.
Posted by saraheclement | January 31, 2012, 11:42 pmreally!? thats great. i need to get the updated approved list by monash still…
Posted by elise | February 1, 2012, 5:49 amLoving your recipes Elise, do you have a fodmap recipe for oat/nut burgers? I love the idea but lack your creativity. Nice work!
Posted by B | February 2, 2012, 12:54 amthanks! im recipe testing fodmap friendly burgers now
Posted by elise | February 2, 2012, 10:01 amCan you have sweet potatoes? I just bought a huge bag of them (and my beloved apples
) and hate to give them, but will. I am feeling so sick that I’d do about anything!
Posted by sisrocks1996 | February 19, 2012, 2:54 pmactually, i do ok with sweet potatoes. smaller servings are better, but it isnt like a moderate amount causes too much stress. sadly, i am not able to eat as huge of portions of carbs as i once was because the digestive response isnt worth it anymore. apples are entirely different. my GI system isnt as giving when it comes to those guys.
try out the sweet potatoes and let me know how you do though.
Posted by elise | February 19, 2012, 10:23 pmBy any chance do you have the recipe for the banana pancakes (first photo)?
Posted by Marie | May 29, 2012, 8:31 pm